Alpha-Linolenic Acid (ALA)

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    Katie Jantz

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    Nick Milazzo
    Last Updated: November 16, 2023

    Alpha-linolenic acid (ALA) is an essential omega-3 fatty acid found primarily in plants, including walnuts, chia seeds, flaxseed, hemp seeds, canola, and their respective oils. ALA has primarily been studied for its potential benefits for cardiovascular health and the prevention of cardiovascular disease, but the effects seem to be marginal at best.

    Overview

    Dosage information

    As part of the regular diet, the Institute of Medicine has established an adequate intake (AI) level for ALA of 1.6 grams for men and 1.1 grams for women. This represents the daily amount that is thought to be nutritionally adequate.[1] ALA is highly bioavailable in foods and oils, but flax and chia seeds should be ground before consumption to ensure the ALA is available for absorption.[2]

    The optimal dosage for ALA as a supplement is not well established and is likely influenced by baseline levels of intake. For reducing triglycerides or LDL-cholesterol, a 2021 meta-analysis of RCTs found that ALA dosages of 3–8 grams daily were the most effective; however, the benefit on lipid levels was not observed beyond 3 months. Further complicating the issue is the form in which ALA is provided. In clinical trials, ALA is provided in a variety of ways, including as ALA-enriched margarine, in walnuts, in ground flax or chia seeds, or in their oils. Due to the heterogeneous nature of these dosage forms and the presence of other bioactive compounds, the consumption of, for example, 3 grams of ALA in walnuts may not produce the same effects as consuming 3 grams of ALA in flaxseed oil.

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    Update History

    Examine Database References

    1. Triglycerides - Asmaa S Abdelhamid, Tracey J Brown, Julii S Brainard, Priti Biswas, Gabrielle C Thorpe, Helen J Moore, Katherine Ho Deane, Carolyn D Summerbell, Helen V Worthington, Fujian Song, Lee HooperOmega-3 fatty acids for the primary and secondary prevention of cardiovascular diseaseCochrane Database Syst Rev.(2020 Feb 29)
    2. Triglycerides - Hao Yue, Bin Qiu, Min Jia, Wei Liu, Xiao-Fei Guo, Na Li, Zhi-Xiang Xu, Fang-Ling Du, Tongcheng Xu, Duo LiEffects of α-linolenic acid intake on blood lipid profiles：a systematic review and meta-analysis of randomized controlled trialsCrit Rev Food Sci Nutr.(2021)
    3. TNF-Alpha - Su H, Liu R, Chang M, Huang J, Jin Q, Wang XEffect of dietary alpha-linolenic acid on blood inflammatory markers: a systematic review and meta-analysis of randomized controlled trials.Eur J Nutr.(2018-Apr)
    4. HbA1c - Brown TJ, Brainard J, Song F, Wang X, Abdelhamid A, Hooper L,Omega-3, omega-6, and total dietary polyunsaturated fat for prevention and treatment of type 2 diabetes mellitus: systematic review and meta-analysis of randomised controlled trials.BMJ.(2019-Aug-21)
    5. TNF-Alpha - Yin S, Xu H, Xia J, Lu Y, Xu D, Sun J, Wang Y, Liao W, Sun GEffect of Alpha-Linolenic Acid Supplementation on Cardiovascular Disease Risk Profile in Individuals with Obesity or Overweight: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Adv Nutr.(2023-Sep-29)
    6. Migraine Frequency - Golpour-Hamedani S, Bagherniya M, Khorvash F, Feizi A, Sharma M, Askari GThe effects of concurrent alpha-linolenic acid, L-carnitine supplementation on clinical symptoms, mental health, and quality of life in women with migraine: a randomized, triple-blind, placebo-controlled trial.Nutr J.(2025 Mar 13)
    7. Blood glucose - Goh YK, Jumpsen JA, Ryan EA, Clandinin MTEffect of omega 3 fatty acid on plasma lipids, cholesterol and lipoprotein fatty acid content in NIDDM patientsDiabetologia.(1997 Jan)
    8. Blood glucose - McManus RM, Jumpson J, Finegood DT, Clandinin MT, Ryan EAA comparison of the effects of n-3 fatty acids from linseed oil and fish oil in well-controlled type II diabetesDiabetes Care.(1996 May)
    9. Oxidative Stress Biomarkers - Thies F, Nebe-von-Caron G, Powell JR, Yaqoob P, Newsholme EA, Calder PCDietary supplementation with eicosapentaenoic acid, but not with other long-chain n-3 or n-6 polyunsaturated fatty acids, decreases natural killer cell activity in healthy subjects aged >55 yAm J Clin Nutr.(2001 Mar)
    10. Triglycerides - Vargas ML, Almario RU, Buchan W, Kim K, Karakas SEMetabolic and endocrine effects of long-chain versus essential omega-3 polyunsaturated fatty acids in polycystic ovary syndromeMetabolism.(2011 Dec)